Week 141 :: What Should A Bodybuilder Do When Feeling Under The Weather?

[webmaster]

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TOPIC: What Should A Bodybuilder Do When Feeling Under The Weather?

For the week of: October 3rd - October 9th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Bodybuilding is an all year sport requiring you to keep up with the vigorous training and dieting. However, there may be times when a bodybuilder feels under the weather.

What should a bodybuilder do when feeling under the weather?

How should one know if they are capable of training or if they are too sick?

Is it a good or bad idea to train with a cold?

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

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[mwc993]

Lately I have been well under the weather. I still kick my ass into gear and get to the gym though. While their I take it slow and only lift about 50% of what I would normally do weight wise. But my workouts will be the same for the number of reps and sets. When it comes to cardio, I just keep on the tread or bike and go slow for about 25% longer than usual.
As for the energy bit, I tend to eat more fruits in the morning because of the natural sugars. They tend to help a bit when I need that extra lil' bit of energy.
I hope this helps you out and I hope you feel better.

[sanan]

I usually up the starch and healthy fat...if I don't feel better, I go to the gym and start doing a low speed cardio until I start sweating. then I up the speed a little bit and keep on going for more 30 min.

I believe the renewing of the source of energy in the body (as mentioned above) helps to cure the illness (or whatever it is)...and it helps me.

hope this helps everyone as well

[Mond]

View attachment

[TeenLifter1990]

What should a bodybuilder do when feeling under the weather?

A bodybuilder should first figure out if he/she is suffering from a common cold or something worse. This will determine whether or not he/she is up to working out.

How should one know if they are capable of training or if they are too sick?

If one is feeling achy or knows that he/she is suffering from something other than a mild common cold one should not train. If you're suffering from a mild cold (Example; Runny Nose, Slight Coughing), you may train (Lighter than normal), if it is anything more severe avoid training until you are completely better and rested.

Is it a good or bad idea to train with a cold?

This depends, If its a mild cold then yes its okay to train, but if its anything more severe (Excess coughing, flu, sore throat, aches and pains..etc) stay away from training and give yourself ample rest. Now, if you're the type who trains at home, you need not worry about spreading your cold, but if you workout at a public gym. Then if you insist on training use hand sanitizer before you enter the gym, and be sure to clean off all machines/weights you have used in order to prevent spreading to others.

Now, if it is just a mild cold, it can still be a good idea to train, but don't hit the gym as hard as you normally would, Don't do reps to failure, this can put too much strain on your body and prevent recovery from the cold, and go lighter, about 50-75% of your normal weight used. If you push your body too hard it can be hard to recover.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

If you don't hit the gym for a few days due to a sickness and are lacking energy, be sure do to the following.
1) Eat fruits for their natural sugar, this will give you a slight energy for a short while, much better than artifical sugar.
2) Stay hydrated! Be sure to drink water and drinks like gatorade to assist in hydration.
3) Eat your complex carbs for prolonged energy though out the day, also eat a meal before your workout with complex carbs to fuel your workout.
4) Remember, you just got better from a cold, don't push your body too hard, and if you feel sick during your workout don't push yourself. Take a short break until you feel up to it again.

[Apostle X]

What should a bodybuilder do when feeling under the weather?

A bodybuilder should SLEEP when they are feeling under the weather. Bodybuilders also need to continue taking their multivitamins and drinking plenty of fluids. Eating healthy foods is also important, but do not force them down if you feel sick.
Some important Vitamins/Minerals to take in when you are sick are vitamins B6 and B12 because they contribute to a healthy immune system. Vitamin B6 can be found in some cereals, potatoes, spinach and turkey. B12 can be found in milk, meat and fish.
Minerals such as selenium and zinc are also important and will help keep the immune system strong. These minerals can be found in foods such as beans, nuts, meat, and poultry.
When someone I know is sick I recommend Sleep, Healthy Food, a Multivitamin, and plenty of liquids.

How should one know if they are capable of training or if they are too sick?

If you are sick you should be able to tell between a light cold or full blown flu bug. If you have a slight cold then you should be okay to workout (see next question). If you have the flu, I would recommend following the above directions and avoid working out. If you feel weak at all, lightheaded, cold, fever, etc. then do not workout as you could get even sicker while working out. You could pass out while working out or weaken your immune system and allow the cold to grow even worse.

Is it a good or bad idea to train with a cold?

According to The American Council on Exercise (ACE) they recommend regular, moderate exercise to boost the immune system. ACE states that people who exercise four to five times per week are less likely to come down with colds and flu. Therefore, I would recommend exercising if you have a small cold in order to help boost your immune system.
Also be sure to eat and drink plenty of Vitamin C. Some researchers claim that Vitamin C can reduce your symptons and even clear up your sickness in a day or two.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

The first and most important thing is to start eating healthy foods as soon as you can. Oatmeal, eggs, bananas, toast and other whole foods are easy on the stomach and will help you on your road to recovery. Also continue to take your multivitamin and get plenty of sleep. Eat fruits because they provide vitamins and sugar for energy. Eat complex carbs as much as possible.

I would recommend not working out until you are fully recovered. I would rather be safe than sorry. If you lift while you are still sick, you can put a lot of stress on yourself and the cold might be able to fight its way back into you. Wait until your immune system is back in order and you feel like you are ready to go.

[theoisagamer]

What should a bodybuilder do when feeling under the weather?

A - Depending on what you have it is ok for you to workout if it is just a common cold.
But if you have a fever,stomach virus, nausea, or anything contagious avoid working out, especialy if you work out in a gym where you can pass your illness on to other people.
The best thing to do would be to take a day off and get extra rest and sleep to regain your energy, drink plenty of water to avoid dehydration and to keep a moist lining of mucus in your nose and throat, also eat fruits such as oranges that contain vitamin C which will reduce the length of your cold. Or if you have the strongest urge to workout just do some light cardio away from people who you may spread it to.


How should one know if they are capable of training or if they are too sick?

A - It depends on how you feel. Normaly if you feel horrible you should not workout. Illnesses such as fever will put too much stress on the heart wich is already beating faster because of your body's high temperature and stomach viruses' will just make you feel worse.
Other things to look out for would be dizziness,headaches,or fatigue which are indicators that you should not work out.
If it's just a minor cold and you know it is not a big deal it would be ok to work out, but keep it light and low intensity.

Is it a good or bad idea to train with a cold?

A - It is never good to train with a cold because you are not at your 100% best. Just get rest and and do the things listed above until you recover so your able to utilize a full, affective workout. But many people do work out with a cold and do it in a gym, so during flu and cold season take extra precautions like washing your hands reguarly, using hand sanitizers, and wipping off the exercise machines to greatly reduce the chances of catching any illness.

Bonus- What can one do to regain their energy after being sick in order to get back in the gym?

A - As covered above, get plenty of sleep for your body which is working to fight of your cold, drink alot of water to keep your body hydrated and prevent your nose and throat from drying, take vitamins to boost your immune system, and do not over work, you cannot workout or runoff a cold.



sources
http://www.criticalbench.com/working-out-when-sick.htm
http://www.cnn.com/2006/HEALTH/11/09...ise/index.html
http://scsc.essortment.com/cureforcommo_rtrn.htm
http://www.military.com/forums/0,15240,93597,00.html

[DustinX]

Here is my entry.

[Stock350i]

Im so badass I go to the gym any day of the week. Sick or not. Lol. Just kidding.

Usually at the peak of my sickness, I take a few days off from the gym to rest. I see no point in lifting when I can barely hold snot in my nose. Plus, I dont want to get other people sick by going to the gym and spreading my sickness. Thats just ****ing rude. No one likes to be sick.

Lots of fluids and just keep taking my suppliments. Everything will be fine again. Where's my positive Reps!!??

J/k

[Veeshmack]

i just had some time so here's my entry

[ctbswoll]

take 1000mg of vitamin c , 1200 iu of vitamin e and 400 - 600mg of ibuprofen ...and a multivitamin.repeat process 4-5 hours later.

[RoadPigJohn]

Bodybuilding is an all year sport requiring you to keep up with the vigorous training and dieting. However, there may be times when a bodybuilder feels under the weather.

What should a bodybuilder do when feeling under the weather?
The first thing you need to do when filling sick is to wait till the virus that is affecting your inmunologic system is eradicated with medication recommended by your doctor.

How should one know if they are capable of training or if they are too sick? Is it a good or bad idea to train with a cold?
When you exercise with flu or hard fever you are going to fill muscle aches, headache and sore throat and even worse since it causes overall weakness. At this point, your inmunologic system utilize proteins to block all kinds of virus from your metabolism so there is no way to make a productive work out with out the basic requirements for a great performance in the gym.
In addition, hormones are put in an stand bye state by your inmunologic system to prevent the intrusion of the virus into the core of muscular cells.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?
Take a week, it extra calories during your recuperation and make a log book with the things your are going to work in the gym, ones you are fully recuperated.

RoadPigJohn

[EZ-Bar]

Sort of ironic this was the TOTW I just got over being sick for the past two weeks. Anyways heres my article good luck everyone.

Week 141: What Should A Bodybuilder Do When Feeling Under The Weather?

It happens to the best of us. One week you're going strong, and breaking personal records then a bodybuilders worst dream comes a long. You wake up and your freezing with fever, your head is pounding, and at any moment you feel like your gonna be living in the toilet. You are sick, and miserable, but are stuck in this routine of going to the gym and don't feel like you should stop. So what should you do?

What should a bodybuilder do when feeling under the weather?

The most important thing to do while your sick is rest up and get better; so heres your chance to chill on the couch and watch the Rocky series again because your not going to accomplish anything by working through your sickness. Sleeping and eating are your main priorities. I know you might not feel like eating anything, but especially as a bodybuilder you need to keep the nutrients flowing. Stick to healthy foods as always, and try to eat as much as you can comfortably. For sleep you should be getting at least eight hours of sleep. Hopefully you can get more than that though because while you're sleeping your body is fighting your cold the hardest. Now you may be wondering if there are any supplements you could be taking to help speed things along. The most important thing you should take is a multivitamin to keep your body loaded with vitamins and minerals it can use to get you better. Next green tea is very healthy and contains very powerful antioxidants not to mention it will give you a little more energy in case you have to work or go to school. You might also want to consider taking some protein powder or BCAA's throughout the day to help maintain your muscle.

How should one know if they are capable of training or if they are too sick?

If you have a little bit of a stuffy nose, slight headache, or scratchy throat then you will be fine to have a light-moderate workout, but I wouldn't push it to hard because getting sick is never a good thing, and lifting to hard could be the one thing that gives the cold the edge for a few hours, and makes you miserable. If you wake up with a fever or other cold symptoms that are below the neck then you should probably take the day off and make sure you are eating right and getting your vitamins.

Is it a good or bad idea to train with a cold?

One of the most damaging things you can do is work out while your sick. Your body is trying to fight something so you working is only gonna give it another problem to try and fix as well. Not to mention, what is the point of working out while your sick? I have never had or heard of someone having an awesome day in the gym while they were sick. I was always miserable the whole time and never got anything out of it. Also if you're dizzy and running a fever it is pretty dangerous to get under a bar loaded with weights. Doing any type of strenuous exercise lowers your immune system temporarily, which is going to make you stay sick longer.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

I know as soon as you're a little bit healthier you feel like jumping in the gym and really working hard to try to make up for that lost time, but that is probably one of the worst things you can do. Not only could it send you right back into being sick, but it is very hard on your body in general to come back from a break and go all out. So what I do after I'm sick is lift light the first week or two to get my body use to the swing of things again. However you don't need a two week break if your sick for two days its relative to how long and your bad you were sick.

[OzzieJ]

Research has shown that the athlete is more susceptible to infections than sedentary individuals. In fact, high volume and/or high intensity training can temporarily suppress the immune system (1,2). The bodybuilder takes athleticism to the next power. The athlete trains constantly for sport with a nutrition regimen that will enable him/her to successfully complete the requirements of that particular sport. The bodybuilder on the other hand trains extensively to constantly build muscle and institutes a strict diet regimen that minimizes fat and carbohydrate intake to obtain an optimal physique. This extensive diet and training regimen increases the bodybuilder?s susceptibility to infections and a compromised immune system, which can put the bodybuilder ?under the weather?.

What should a bodybuilder do when feeling under the weather? One must define ?under the weather? because feeling this way can be caused by a cold or infection or being in a state where the bodybuilder is suffering from overtraining syndrome. If the cause is overtraining then treatment includes: ?reducing the intensity/duration of training, eliminating monotonous training, altering loading and regeneration phases, getting regular sleep, and obtaining an adequate quantity and quality of nutrition (1).? Modifying training would be an option by examining the rest periods (is the bodybuilder getting enough rest each night) as well as incorporating a ?soft? workout into the week consisting of lightweight circuits/endurance activities (this may even help to jump start the current strength training program due to the variety). Supplementation would be another option. Studies have shown that Vitamin C strengthens the immune system and also protects against infections (2). Glutamine has been recommended for athletes to use during periods of high muscular stress due to its ability to accelerate cellular replication of the immune system (2).

How should one know if they are capable of training or if they are too sick? Is it a good idea to train with a cold? The bodybuilder must examine his/her perceived rate of fatigue, quality of exertion during his/her workout, sleeping patterns, and muscle soreness. In addition, the bodybuilder can rely on the input of his/her trainer to examine if there is a difference between the quality of exertion. A bodybuilder should take a day off if the risk of training outweighs the benefit. If the bodybuilder cannot safely and effectively perform the exercise routine (i.e. maintaining form, lifting adequate load, maintaining adequate rest/set/rep intervals) then he/she could be deemed too sick. If this is not the case then the bodybuilder may be okay to train. One must keep in mind that the bodybuilder does have a high threshold for discomfort, pain, and fatigue due to the strenuous training they endure on a day-to-day basis. So their tolerance would be quite high and just as they are able to work through the pain of pushing out that last bench press or enduring the carb and water depletion before showtime, they can tolerate a workout with a cold or if they are under the weather (to a certain degree).

What can one do to regain their energy after being sick in order to get back in the gym? After ensuring that adequate rest has been obtained the aforementioned supplementation strategy could be utilized. If the bodybuilder wasn?t able to maintain the caloric intake that they are accustomed while sick then the bodybuilder may want to either refer to a ?baseline diet? for a few days to regain energy to get back into the gym. Research has suggested a baseline diet of ?12% protein (up to 15% for weightlifters), 35% carbohydrate and 35% fat. The remaining 18% of the total calories could be distributed among carbohydrates, fats and proteins with the ration being determined by the type of sport activity? (1). Another option would be to just increase the carbohydrate intake during exercise as it has been proven to limit the degree of exercise-induced immunosuppression as well as generate extra energy (1,3).


1. Venkatraman J, Pendergast D. Effect of Dietary Intake on Immune Function of Athletes. Sports Med 2002;32 (5):323-337
2. Malinauskas B, Overton R, Cash B, Carrawy V, Montesano M, Shumaker L. Supplements and Dietary Methods of Interest for Treatment of Health Conditions that Restrict Sport Performance among College Athletes. Virginia Journal. Spring 2007:45-48
3. Gleeson M, Bishop N. Elite Athlete Immunology: Importance of Nutrition. Int J sports Med. 2000;21:44-50

[gfundaro]

It's that time of year again. Inclement weather, staying indoors more often, and, if you're at school, staying in close quarters with others who may not be practicing healthy hygiene! You can wash your hands and stop touching doorknobs, but you might still get sick. So, now what?


What should a bodybuilder do when feeling under the weather?

If you have a head cold, the symptoms can be remedied with over-the-counter medications. However, you need to keep your current supplements in mind when you buy them. Some types of Sudafed contain pseudoephedrine, which should not be mixed with stimulants found in many fat-loss supplements (they can raise your blood pressure). It would be best to cease the supplements and take the cold medicine. Try to treat just what you're experiencing; if you only have a stuffy nose, just buy a nasal spray. There's no reason to over-medicate yourself.
If you are experiencing a high fever, nausea, or other intestinal problems, you should visit a doctor. Don't go to the gym or perform any activity unless you are given the go-ahead. That way, you'll keep yourself safe and prevent contaminating others.
If you are extremely fatigued, take a nap! Your body will let you know when it needs to recover, and training when you're exhausted is nothing but counter-productive. Life and stress happen, and although working out can be an excellent outlet, sometimes it's just extra exertion.

How should one know if they are capable of training or if they are too sick?

There's a fairly simple rule of thumb by which to judge your course of action:
Above the Neck= Go!
Below the Neck= No!
It simply means that, if you have a head-cold, feel free to train; if the infection has migrated to a chest cold or is causing intestinal problems, you need to visit a doctor and get the OK before you hit the gym.
As stated above, if your cold is mild and above the neck, you can train as vigorously as you like. Keep in mind that you may be feeling more fatigued with a stuffy nose, so don't expect a marvelous workout. However, if you have a sinus infection, which can become serious, it's best to visit a doctor.
If your cold is severe and/or below the neck, you should not train. If you're coughing up phlegm, vomiting, having diarrhea, or experiencing a fever, it's a sign of more serious infection. For your own safety and for the safety of others, visit a doctor.

Is it a good or bad idea to train with a cold?

Assuming that a 'cold' is 'above the neck', you can still train. If the cold is mild and easily treated with an OTC medication , train as vigorously as what's comfortable. However, if it's severe, training may increase the time it takes for you to fully recover. It's a good idea to rest if you're very fatigued, and then pick up where you left off when you're ready to train again. If you miss a day or two, the weights will be "weighting" for you when you return.
If you do train, please keep one thing in mind: Other people are in the gym, and they don't want your cold! Wash your hands, don't cough or sneeze on people, and employ the use of cleansers on any equipment you use.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

Rehydrate!! If you haven't had food or drink, or you've been vomiting or been in the restroom all day, you're dehydrated. Drink more water than you'd normally take in. Also, don't be afraid of eating maintenance for a couple days if you were on a cut. It will reduce the amount of stress being placed on your system, especially if you haven't eaten. When you begin training again, resist your urge to hit the gym Eye-of-the-Tiger style, and train with some moderation. You may need to decrease the weights by a couple pounds, or more, depending on how long you were out. There's not reason to rush back in and risk injury.
Take it easy, wash your hands, and your immune system will thank you!

[Veeshmack]

Originally Posted by gfundaro

It's that time of year again. Inclement weather, staying indoors more often, and, if you're at school, staying in close quarters with others who may not be practicing healthy hygiene! You can wash your hands and stop touching doorknobs, but you might still get sick. So, now what?


What should a bodybuilder do when feeling under the weather?

If you have a head cold, the symptoms can be remedied with over-the-counter medications. However, you need to keep your current supplements in mind when you buy them. Some types of Sudafed contain pseudoephedrine, which should not be mixed with stimulants found in many fat-loss supplements (they can raise your blood pressure). It would be best to cease the supplements and take the cold medicine. Try to treat just what you're experiencing; if you only have a stuffy nose, just buy a nasal spray. There's no reason to over-medicate yourself.
If you are experiencing a high fever, nausea, or other intestinal problems, you should visit a doctor. Don't go to the gym or perform any activity unless you are given the go-ahead. That way, you'll keep yourself safe and prevent contaminating others.
If you are extremely fatigued, take a nap! Your body will let you know when it needs to recover, and training when you're exhausted is nothing but counter-productive. Life and stress happen, and although working out can be an excellent outlet, sometimes it's just extra exertion.

How should one know if they are capable of training or if they are too sick?

There's a fairly simple rule of thumb by which to judge your course of action:
Above the Neck= Go!
Below the Neck= No!
It simply means that, if you have a head-cold, feel free to train; if the infection has migrated to a chest cold or is causing intestinal problems, you need to visit a doctor and get the OK before you hit the gym.
As stated above, if your cold is mild and above the neck, you can train as vigorously as you like. Keep in mind that you may be feeling more fatigued with a stuffy nose, so don't expect a marvelous workout. However, if you have a sinus infection, which can become serious, it's best to visit a doctor.
If your cold is severe and/or below the neck, you should not train. If you're coughing up phlegm, vomiting, having diarrhea, or experiencing a fever, it's a sign of more serious infection. For your own safety and for the safety of others, visit a doctor.

Is it a good or bad idea to train with a cold?

Assuming that a 'cold' is 'above the neck', you can still train. If the cold is mild and easily treated with an OTC medication , train as vigorously as what's comfortable. However, if it's severe, training may increase the time it takes for you to fully recover. It's a good idea to rest if you're very fatigued, and then pick up where you left off when you're ready to train again. If you miss a day or two, the weights will be "weighting" for you when you return.
If you do train, please keep one thing in mind: Other people are in the gym, and they don't want your cold! Wash your hands, don't cough or sneeze on people, and employ the use of cleansers on any equipment you use.

BONUS QUESTION: Being sick for a few days can cause one to lose a lot of energy (especially if they only laid down and haven't ate). What can one do to regain their energy after being sick in order to get back in the gym?

Rehydrate!! If you haven't had food or drink, or you've been vomiting or been in the restroom all day, you're dehydrated. Drink more water than you'd normally take in. Also, don't be afraid of eating maintenance for a couple days if you were on a cut. It will reduce the amount of stress being placed on your system, especially if you haven't eaten. When you begin training again, resist your urge to hit the gym Eye-of-the-Tiger style, and train with some moderation. You may need to decrease the weights by a couple pounds, or more, depending on how long you were out. There's not reason to rush back in and risk injury.
Take it easy, wash your hands, and your immune system will thank you!

sorry, i think you missed the deadline

[gfundaro]

Originally Posted by Veeshmack

sorry, i think you missed the deadline

lol I saw that today...yesterday was the 10th, boo